Stand with your feet shoulder-width apart and your arms and your sides [A]. Push your hips back, bend your knees, and squat down as you place your hands on the floor in front of you, shifting your weight onto them [B]. Kick your legs backward so that you're now in a push-up position, with your arms straight [C]. Quickly bring your legs back to the squat position [D]. Jump up as high as you can. Land [E], reset and repeat the entire movement.

If that's too hard: Simply do a body-weight squat, instead of the squat thrusts. If that's too easy: Do a push-up after you kick your legs back.